Workout of the Day

CrossFit WOD, July 5, 2022

7-5-22

Warm-up
Athletes Notes

1. Hip Halo Activation
2. Barbell Prep
Deadlift:
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Clean (Weight)
Clean Deadlift + Power Clean from 1" off the ground + Clean from 1" off the ground 3-3-3-3-3
14:00-24:00

1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 6.5/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 7/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 7.5/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 7.5/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 8/10 RPE Power Clean

Metcon (Time)
Roman Candle
42:00-57:00

For Time
30/20 Calorie Row
80’ Handstand Walk or 5 wall walks
30/20 Calorie Row
40’ Handstand Walk or 3 wall walks
-rest 5 minutes-
20/15 Calorie Row
40’ Handstand Walk or 3 wall walks

TARGET SCORE
Target Time workout 1: sub 4 minutes

Target Time workout 2: sub 90 seconds

Time Cap workout 1: 7 minutes

Time Cap workout 2: 3 minutes

Accessory Work
Mayhem Gymnastics [MG] Skill Focus (OPTIONAL)
12 Minute EMOM

Minute 1: 12-15 V-Ups
Minute 2: 4-6 Strict Toes To Bar
Minute 3: 1-3 Rope Climbs [15ft]

Scoring: Checkbox

Accessory Work
Deadlift 4-4-4-3-3
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
3 Deadlift @ 8/10 RPE Deadlift
3 Deadlift @ 8/10 RPE Deadlift

Scoring: Load

Accessory Finisher
3 Sets
60 seconds Backwards Walking Sled Pull
10 Wide Grip Supinated Grip Barbell Curl and Press

Scoring: Load